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3x 5 Sn balance 5 Muscle Sn 5 Strict pull-ups. Then.. Back Squat *every :90 5 Back Squat @ 60% 5 Back Squat @ 65 5 Back Squat @ 70 3 Back Squat @ 75 3 Back Squat @ 80 3 Back Squat @ 85 Then…. EMOM x 16 min (4 Rounds) min 1: 200m…

Zone 2 Bodybuilding EMOM 32:00 4 rounds: MIN 1- 10/7 cal bike MIN 2- AMRAP BB Strict press MIN 3 – 12/10 cal row min 4 – AMRAP BB Curls MIN 5 – 10/7 Cal bike MIN 6 – AMRAP BB front rack lunges MIN 7 – 12/10 cal row MIN 8 – AMRAP Tuck…

Bench Press Every 2:00 x 10 Sets 3 Tempo Bench Press @ 55% (3-3-1-1) 6 Barbell Rows 12 Band Pull Aparts *Bench Press – :03 Down, :03 Pause, Explode off chest, minimal rest between reps *Keep the barbell rows as strict as possible, good stretch of the lats at the bottom, good squeeze at the…

Back Squat Waves Every 1:30 x 6 Sets Set 1: 6 Reps at 57-62% Set 2: 3 reps at 72% Set 3: 6 reps at 57-62% Set 4: 3 reps at 75% Set 5: 6 Reps @ 57-62% Set 6: 3 Reps at 78% *6s stay at 57- 62%. 3s increase slightly over the sets….

JUST CARDIO + CORE…. 5 Rounds: Min. 1) 50sec. Plank Min. 2) 12/9 Calorie Row Min. 3) 50-75 Double Unders/singles Min. 4) 10-15 DB Russian Twists 35/25lb Min. 5) 12/9 Calorie Assault Bike Min. 6) 12-15 Weighted Hanging Knee Raises 15/10 db Min. 7) Rest Then… Recovery EMOM 12:00 Alt EMOM Min 1: :45 lizard…

3 Supersets: 10/10/14- Single leg Hip thrust add a dumbbell if able, right into 14 both legs. Superset with: 16 – Heels elevated, no lock out goblet squats. Then.. Deadlift 5 x 5 *Do a set every 1 minute 30 seoncds. 5 Deadlift @ 65% 5 Deadlift @ 70% 5 Deadlift @ 75% 5 Deadlift…

1:00 Mini band lat walk /switch every 10 steps 30 Banded Glute bridge up 20 Banded clam shells e/s Then… 2 Sets: 12 DB Front raise 12 DB Side raise 12 DB Upright row Complete all 10 front raises then all 10 side raises then upright rows. No rest between, each set is 30 total…

10 Rounds for time: 150/100 row/ski 4 Burpees/HSPU 8 Alt Renegade rows 50/35 12 Russian KBS 50/35 20 Double unders (30 singles) Then.. Back squat 8-8-6-6-4-4-2 Then.. 8/8 Seated concentration curls 10 Seated Side delt raise 10 DB Lat pull overs 15 Weighted Ceiling crunch (can use a plate or DB)

32min AMRAP: 10 Barbell Curls 10 Bent over BB rows 10 BB strict press 10 BB RDLs 2:00 row 20 Alt Renegade rows 20 push-ups on your DBs 20 Sit-ups 2:00 bike :30 Wall sit :30 Front plank :30 Hollow hold Then.. Recovery EMOM 9:00 Alt EMOM Min 1:50 Second Child’s Pose Min 2:50 Forward…

Every 2:00 x 10 Sets 3 Tempo Bench Press @ 50% (3-3-1-1) 6 Paused Ring Rows *On Bench Press – :03 Down – :03 Pause – Explode off chest – Minimal rest at the top between reps Then… 10 Rounds 5 Power Snatch 95/65 6 Cal Bike 7 T2B